WOD / Blog

2019 April 29

‘Grace’
For time:
30 Clean & Jerks, 135/95 lbs

2019 April 27

3 rounds for time of:
– Run, 400 m
– 15 Dumbbell Push Press, 50/35 lbs
– 12 Toes-to-bars

Rest 4 mins between workouts.

4 rounds for time of:
– 25 KB Walking Lunge, 24/16kgs
– L-Sit, 20 secs
– 5 Wall Walks

Rest 4 mins between workouts.

For time:
– 50/35 Row Calories
– 35 Hand Release Push-ups
– 20 Chest-to-bar Pull-ups

*40min time cap

2019 April 26

4 rounds for time of:
– Run, 400 m
– 7 Hang Squat Snatches, 60% 1RM
– 9 Strict Pull-ups
– 9 Strict Knees-to-elbows
*25min timecap

2019 April 25

Teams of 2, complete as many rounds as possible in 24 mins:
2 rounds of Mary:
5 Handstand Push-ups
10 Alternating One Legged Squats
15 Pull-ups
2 rounds of DT:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Complete as:
Partner A- 1 round of Mary 
Partner B- 1 round of Mary
Partner A- 1 round of DT
Partner B- 1 round of DT

2019 April 24

2 rounds for time of:
– 50 Dumbbell Front RackLunges, 50/35 lbs
– 50 Burpees
*25min time cap

2019 April 23

Front Squat 2-3-5-10-2-3-5-10
*go on every 4minutes
*Stick with your 10 rep load the whole time. Allow the 2’s, 3’s, and 5’s to be easy

2019 April 22

4 rounds for time of:
– 50 Double Unders
– 20 Straight Legged Sit-ups
– 20 Alternating Dumbbell Snatches, 50/35 lbs
*17min timecap

2019 April 20

3 rounds for time of:
– 15 Power Cleans, 115/80 lbs
– 45 Double Unders
– 15 Push Jerks, 115/80 lbs
– 45 Double Unders

5min rest

5rounds for time of:
– 9 strict pull-ups
– 9 strict knee raises
– Run, 400 m

5min rest

2 rounds for time of:
– 25 straight legged Sit-ups
– 20 Row Calories
– 15 DBs Front Squats, 50/35

*45min timecap

2019 April 19

30min AMRAP
– 1000m run/60 or 40 cals on bike or row
– 2 legless rope climb (start from seated)

2019 April 18

Every 3 minutes for 30 minutes
– Hang Squat Clean + Front Squat + Jerk

2019 April 17

8 rounds of
– 45sec max calories on the rower/bike
*go on every 4minutes

2019 April 16

Amanda
9-7-5 reps, for time of:
– Muscle-up
– Squat Snatch, 135/95 lbs
*11min time cap
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